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These baked Green Bean Fries are crispy and ready for dipping sauce. Eat this healthy side dish or green bean appetizer with your fingers!
I would be hard-pressed to find anyone at our house happily snacking on a green bean (unless it's an air-fried green bean!) But green beans are transformed into crave-able finger food when roasted in a cheesy breading.
There are actually no breadcrumbs in this recipe. Instead, green beans are coated in a tasty Parmesan cheese mixture. And you don't have to use an egg, either. Use olive oil!
We made it this way so it would be keto-friendly and gluten-free! The result is a cheesy green bean fry you can enjoy hot out of the oven or dunked in your favorite sauce.
Put this veggie out as an appetizer, and you will make low-carb dieters very, very happy. Just like carrot fries and okra fries, they're a healthy alternative to french fries.
Or shake things up at dinner. How about some crispy green bean fries with your turkey tenderloin dinner?
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Ingredients
Here's what you'll need to make this delicious green bean fries recipe:
- Fresh green beans washed, strings trimmed off, and thoroughly patted dry with a paper towel.
- Olive oil or egg can coat the fries so the cheese adheres. Avocado oil will work too.
- Parmesan Cheese. Freshly grated Parmesan is excellent. Nutritional yeast or a plant-based alternative will make this recipe vegan.
- Garlic powder adds garlicky flavor. Onion powder is another option.
- Salt and pepper are to taste. Note that Parmesan cheese is salty, so you may not need to add any.
Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.
Directions
Here's how to make oven-baked green bean fries.
- Snap off the ends of the green beans or nip them with a knife or kitchen shears. Thoroughly dry them before moving on to the next step so the oil or egg will adhere.
- Toss green beans with olive oil or a whisked egg. Green beans should be fully coated but not dripping. Allow excess oil or egg to drip off.
- Combine Parmesan cheese, garlic powder, salt, and pepper in a bowl. Roll each green bean in the cheese mixture and place it on a cookie sheet coated with cooking spray.
- Bake the fries in a hot 425°F oven until crispy and turning golden brown, rolling halfway through. They cook quickly, so keep an eye on them. Turn the oven to broil for the last few minutes to make them even crispier.
Pro Tip: Place a cookie cooling rack on top of the sheet pan so the beans are crisped on all sides!
Do you need to blanch green beans before baking?
If you like green beans on the soft side, blanch them before making the recipe. However, if you prefer crispy green beans, this step is not necessary.
Here's how to do it:
- Fill a large bowl with water and ice.
- Bring a large pot of water to a boil. (About 4 quarts for a pound of green beans.)
- Add green beans to the pot and cook for about 3-5 minutes or until bright green.
- Lift green beans out of the pot with tongs and submerge in the ice water to stop the cooking process. They should be cool and dry before you finish the recipe.
Variations
- Make a vegan version by using nutritional yeast instead of Parmesan cheese.
- Add a little chili powder, red pepper flakes, or cayenne pepper to make them spicy.
- Make Crispy Bacon Wrapped Green Bean Fries like the Kitchen Whisperer.
- Add panko breadcrumbs to the mix for a crunchier fry!
Dipping Sauces for Green Been Fries
A cool or creamy dip is a fantastic contrast to hot green bean fries. Plus, dunking always ups the fun factor. Use your favorite dipping sauce or try one of these:
- Lemon Garlic Aioli
- Keto Ranch Dressing by Low-Carb Yum.
- Balsamic yogurt dip - Mix together a 5.3-ounce container of regular or Greek yogurt, 1.5 Tablespoons of balsamic vinegar, and ⅛ teaspoon of garlic powder. This is my favorite pairing for a healthy snack because it adds a little protein too.
Hey! Do you like sauces? Grab our free Low-Carb Sauces Cheat Sheet with 5 easy recipes to elevate any dinner!
Drizzle the dipping sauce over the beans for a fancy, schmancy presentation, and pass a big plate of this green bean appetizer to the smiles of your guests.
Another serving idea: Stand baked green beans upright in a cup or cylinder, as you would for fries. This presentation is perfect for an informal party.
Storage
Green bean fries are best fresh from the oven. But if you do have leftovers, follow these guidelines for storage:
- Refrigerator: Store green beans in an airtight container for up to 3 days.
- Reheat: Warm in the oven or air fryer at 350°F until heated.
FAQ
Green beans are considered a healthy food choice. They're low in calories but rich in essential nutrients. They contain vitamins A, C, and K, as well as folate, manganese, and fiber.
Green beans are naturally low in carbohydrates and full of nutrients, which makes them perfect for a low-carb or keto-friendly diet.
More Veggie Finger Food Appetizers
Did you make this recipe?
Please leave a rating and tell us how you liked it!
📋 Recipe
Baked Green Bean Fries (Easy Green Bean Appetizer)
Ingredients
- 1 pound green beans trimmed, strings removed, washed, and thoroughly dried
- 1 Tablespoon olive oil or 1 egg whisked
- ½ cup Grated Parmesan cheese
- ½ teaspoon garlic powder
- ¼ teaspoon salt or to taste
- ¼ teaspoon pepper or to taste
Instructions
- Preheat oven to 425°F.
- Toss green beans with olive oil or egg and allow excess wetness to drip off.
- In a separate bowl, mix together Parmesan cheese, garlic powder, salt, and pepper.
- Working in batches, lift green beans into the bowl with the Parmesan mixture and roll to coat.
- Transfer beans to a baking sheet lined with aluminum foil and coated with cooking spray. Beans should be in a single layer.
- Roast for approximately 10 minutes, and then turn the heat to broil and cook for about 2 minutes more. Beans will begin to brown in spots but should not be charred or dark all over.
- Serve green bean fries hot from the oven and with a dipping sauce, if desired
Notes
- Fill a large bowl with water and ice.
- Bring a large pot of water to a boil. (About 4 quarts for a pound of green beans.)
- Add green beans to the pot and cook for about 3-5 minutes or until bright green.
- Lift green beans out of the pot with tongs and submerge in the ice water to stop the cooking process. They should be cool and dry before you finish the recipe.
- Refrigerator: Store green beans in an airtight container for up to 3 days.
- Reheat: Warm in the oven or air fryer at 350°F until heated.
Nutrition
This recipe was originally posted on November 20, 2014, and has been updated to improve the reader experience.
Paula
Those are so addictive! Love 'em.
Ashley F
These are perfect for summer beans! We love how crispy they are!
Marjory
Thanks for your comment. I'm so glad you like them!
Jenn
Oh man these are awesome! Loving the greek yogurt dip too!
Marjory
I'm so glad you like them!
alex
Delish! I made these a little differently because I was out of some ingredients: I used onion powder instead of garlic powder, instead of greek yogurt I used regular plain yogurt with a swirl of olive oil added to it, and replaced normal balsamic vinegar (red) with white peach balsamic vinegar. I also added cayenne powder to the breading. Finally, it was too hot in the summer to use the oven so I broiled the beans. My only reservation is that these fries get cold quickly so they need to be plated and served right away. My family enjoyed them.
Marjory
They sound fanstastic! I'm so glad you enjoyed them!
Britni
These look amazing! Thank you
Marjory
Your welcome!
Brandi
Crispy green beans! What a lovely idea and perfect for kids!
Marjory
Definitely kid friendly!
Su Mucheng
Great dish, my kids love it. Thanks for posting.
Marjory Pilley
I'm so glad they enjoyed it.
Sharon S
I can't wait to try these!! I was wondering what the serving size for this recipe was? Would anyone know?
Marjory Pilley
Hi! 1 serving 1/4 of a 1 pound bag of green beans...which looks to be about 12-15 green beans per serving...approximately. Enjoy!
MJ
I'm about to make these. Can they be frozen? I have the green beans now but would like to serve them in a week. They look fabulous. Can't wait. Thank you.
Marjory Pilley
Hi! I've never tried it so I'm not exactly sure what the outcome would be. I'd be more inclined to prepare the breading and dip if you're using it and then cook them closer to serving time. If you do cook them and then freeze them, they would need to be crisped up again in the oven or an air fryer for the best result. I hope you enjoy them!
Pamela
You list the calories but you don't say the size. How many will this serve based on your calorie count? Same for your lemon pepper corvina recipe. Please indicate the number of servings and portion size for the calories listed.
Marjory Pilley
Hi! The number of servings is listed at the top in the blue box. I'll look to see if the software can present it below too. Note that you can adjust the serving size in the blue box as well. I hope that helps! Thank you very much for your feedback.